Copper is an essential trace mineral the body uses to build and repair itself, from the iron in your blood to the collagen in your skin and blood vessels. It acts as a co-factor for enzymes that release energy, form connective tissue and curb oxidative damage. Shellfish, organ meats such as liver, nuts, seeds, wholegrains and dark chocolate are among the richest sources. Deficiency is uncommon on a varied diet, but copper works in careful balance with zinc — very high zinc intakes can quietly deplete it, so the two are best kept in proportion.
What is Copper?
Copper is a trace mineral that plays a critical role in iron metabolism, forming strong connective tissue, energy production, and antioxidant defence. While many general diets overlook it, maintaining optimal levels of Copper is frequently tracked by people working to optimize their Iron metabolism & connective tissue.
Top Foods High in Copper
A data-driven breakdown of the foods with the highest concentration of Copper per 100 g.
| Food | Copper | % DV |
|---|---|---|
| Sesame Seeds | 4.08 mg | 453.6% |
| Cashews | 2.22 mg | 246.4% |
| Sunflower Seeds | 1.88 mg | 208.3% |
| Dark Chocolate (70–85%) | 1.77 mg | 196.2% |
| Chia Seeds | 1.57 mg | 174% |
| Hazelnuts | 1.41 mg | 157% |
| Flaxseed | 1.34 mg | 149.3% |
| Turmeric | 1.3 mg | 144.4% |
| Pumpkin Seeds | 1.23 mg | 136.1% |
| Walnuts | 1.21 mg | 134% |
| Black Beans | 1.12 mg | 124.4% |
| Pistachios | 1.05 mg | 117.1% |
| Almonds | 0.98 mg | 108.4% |
| Pecans | 0.91 mg | 100.7% |
| Lentils | 0.84 mg | 93.1% |
How Copper Impacts Iron metabolism & connective tissue
Research links diets rich in Copper to changes in Iron metabolism & connective tissue. Optimizing intake of these foods can support healthy Iron metabolism & connective tissue levels via enabling ceruloplasmin to load iron for transport and powering lysyl oxidase, the enzyme that cross-links collagen and elastin into resilient connective tissue.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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